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Discover The Health-promoting Benefits

Fruits and vegetables that are white, brown and tan contain varying amounts of Phytochemicals. Some Phytochemicals found in these foods can help the body inhibit, breakdown and eliminate Carcinogens. They can also help lower the risk of some cancers, maintain healthy cholesterol levels and help keep your heart healthy.

Banana

A favorite white fruit, bananas contain 11%RDI of Potassium, are a source of Vitamin B6, and provide 1.6 grams of dietary fiber.

Preparation Tips

To ripen green bananas, put them into a plastic bag, seal it and place the bag in a warm place like on top of your refrigerator. This will cause the bananas to heat up which speeds the ripening process. You can also put other green fruit like peaches and pears into the bag with a ripe banana, and they will ripen faster as well!

You can freeze bananas! Just peel and store in plastic bags up to 6 months.

Thaw and drain frozen extra-ripe bananas and use in baked goods... or slice frozen into blender drinks. Have for breakfast, snack, refreshment or as a frosty ice cream-like dessert without all the extra fat or calories.

Sauté green-tipped bananas until brown in just enough margarine or cooking spray to coat. Serve as a side dish or "starch" with chicken, pork or even fish.

Trivia

Bananas don't grow on trees, as is commonly believed. They grow on compacted, water-filled leaf stalks that grow up to 25 feet high. They are the world's largest herb. (Source: The Packer, 9/9/89)

Alexander the Great discovered bananas in his conquest of India in 327 B.C.

As the green color of bananas turns to yellow, the starch in the fruit turns to sugar.

Cauliflower

Preparation Tips

If boiling cauliflower, add a teaspoon of fresh lemon juice to the water to maintain white color.

Trivia

Cauliflower is a member of the cabbage group in the mustard family of plants.

Mark Twain described cauliflower as "cabbage with a college education."

Cauliflower lacks the green chlorophyll found in other members of the cruciferous family of vegetables like broccoli, cabbage and kale, because the leaves of the plant shield the florets from the sun as they grow. It has a compact head (called a "curd"), usually about six inches in diameter that is composed of undeveloped flower buds. The flowers are attached to a central stalk.

Recipes

Garlic

Garlic contains allyl sulfides, which can depress the growth of human cancer cells. Garlic can also protect against tumors and some types of cancer, and contains vitamins A and C, Potassium, Selenium, a variety of amino acids, as well as more than 70 sulfur compounds.

Trivia

Garlic is a pungent member of the onion family. From its beginnings in Central Asia, garlic has been cultivated for 6,000 years. Although wild garlic grows in North America, the cultivated varieties came here via Europe.

Garlic contains the amino acid, alliin, which scientists say has antibiotic and bactericidal effects. It is believed to promote cardiovascular activity and a beneficial, soothing action on the respiratory system.

It is said that gladiators ate garlic to make them capable of greater feats of strength in the stadium.

Mushroom

Preparation Tips

To clean mushrooms, wipe them with a damp cloth or soft vegetable brush. Because of their porous nature, mushrooms should not be washed in water, as they will absorb water like a sponge, losing nutrients, flavor and changing texture.

Fresh mushrooms...Elegant, enigmatic, alluring, adaptable...anything but ordinary. The distinctive earthy flavor of fresh mushrooms partners perfectly with a multitude of other foods and flavors.

White Potato

Banana

A favorite white fruit, bananas contain 11%RDI of Potassium" title="Helps control the body's fluid balance, helps muscles contract, transmits nerve impulses and aids in heart and kidney function. Potassium...">Potassium, are a source of Riboflavin), B6 (pyridoxine), and Pantothenic Acidstrengthen the immune system and may play a role in fighting the early...">Vitamin B6, and provide 1.6 grams of dietary fiber.

Preparation Tips

To ripen green bananas, put them into a plastic bag, seal it and place the bag in a warm place like on top of your refrigerator. This will cause the bananas to heat up which speeds the ripening process. You can also put other green fruit like peaches and pears into the bag with a ripe banana, and they will ripen faster as well!

You can freeze bananas! Just peel and store in plastic bags up to 6 months.

Thaw and drain frozen extra-ripe bananas and use in baked goods... or slice frozen into blender drinks. Have for breakfast, snack, refreshment or as a frosty ice cream-like dessert without all the extra fat or calories.

Sauté green-tipped bananas until brown in just enough margarine or cooking spray to coat. Serve as a side dish or "starch" with chicken, pork or even fish.

Trivia

Bananas don't grow on trees, as is commonly believed. They grow on compacted, water-filled leaf stalks that grow up to 25 feet high. They are the world's largest herb. (Source: The Packer, 9/9/89)

Alexander the Great discovered bananas in his conquest of India in 327 B.C.

As the green color of bananas turns to yellow, the starch in the fruit turns to sugar.

Recipes

Cauliflower

With Folate" title="Is the naturally occurring form of Folic Acid found in leafy green vegetables and fortified grains. It is also part...">Folate, Potassium" title="Helps control the body's fluid balance, helps muscles contract, transmits nerve impulses and aids in heart and kidney function. Potassium...">Potassium and Riboflavin), B6 (pyridoxine), and Pantothenic Acidstrengthen the immune system and may play a role in fighting the early...">Vitamin B6, cauliflower contains bioFlavonoids" title="A group of compounds with antioxidant properties, are found in carrots, tea, citrus fruits, berries, broccoli, peppers, squash, tomatoes, soybeans,...">Flavonoids and Indoles" title="May prevent Carcinogens from reaching their intended goal inside of cells. See also Sulforaphane.">Indoles, and supplies 100%RDI of Iron, promotes healthy gums, and is an...">Vitamin C.

Preparation Tips

If boiling cauliflower, add a teaspoon of fresh lemon juice to the water to maintain white color.

Trivia

Cauliflower is a member of the cabbage group in the mustard family of plants.

Mark Twain described cauliflower as "cabbage with a college education."

Cauliflower lacks the green chlorophyll found in other members of the cruciferous family of vegetables like broccoli, cabbage and kale, because the leaves of the plant shield the florets from the sun as they grow. It has a compact head (called a "curd"), usually about six inches in diameter that is composed of undeveloped flower buds. The flowers are attached to a central stalk.

In Season: Spring

Recipes

Date

An excellent source of Iron" title="A necessary mineral for the proper function of hemoglobin, the protein in red blood cells that carries oxygen. It is...">Iron and Potassium" title="Helps control the body's fluid balance, helps muscles contract, transmits nerve impulses and aids in heart and kidney function. Potassium...">Potassium, dates can help fight anemia and fatigue, and contain Folate" title="Is the naturally occurring form of Folic Acid found in leafy green vegetables and fortified grains. It is also part...">Folate and Riboflavin), B6 (pyridoxine), and Pantothenic Acidstrengthen the immune system and may play a role in fighting the early...">Vitamin B6.

Recipes

Garlic

Garlic contains allyl sulfides, which can depress the growth of human cancer cells. Garlic can also protect against tumors and some types of cancer, and contains vitamins A and C, Potassium" title="Helps control the body's fluid balance, helps muscles contract, transmits nerve impulses and aids in heart and kidney function. Potassium...">Potassium, Selenium" title="Essential mineral that works closely with Vitamin E to produce Antioxidants that neutralize the cell-damaging free radicals that can increase...">Selenium, a variety of amino acids, as well as more than 70 sulfur compounds.

Trivia

Garlic is a pungent member of the onion family. From its beginnings in Central Asia, garlic has been cultivated for 6,000 years. Although wild garlic grows in North America, the cultivated varieties came here via Europe.

Garlic contains the amino acid, alliin, which scientists say has antibiotic and bactericidal effects. It is believed to promote cardiovascular activity and a beneficial, soothing action on the respiratory system.

It is said that gladiators ate garlic to make them capable of greater feats of strength in the stadium.

Recipes

Mushroom

Containing pantothenate, Riboflavin" title="An essential nutrient in human nutrition and plays a key role in the production of energy. Riboflavin has antioxidant activity....">Riboflavin and Terpenes" title="The terpene lactones are thought to be the elements that help improve memory (that is, improve choline uptake in brain...">Terpenes, mushrooms are a source of Niacin" title="A member of the B-vitamin family. Niacin, via its metabolites, is involved in a wide range of biological processes, including...">Niacin, Copper" title="Required for normal infant development, red and white blood cell maturation, Iron transport, bone strength, cholesterol metabolism, myocardial contractility, glucose...">Copper and Selenium" title="Essential mineral that works closely with Vitamin E to produce Antioxidants that neutralize the cell-damaging free radicals that can increase...">Selenium.

Preparation Tips

To clean mushrooms, wipe them with a damp cloth or soft vegetable brush. Because of their porous nature, mushrooms should not be washed in water, as they will absorb water like a sponge, losing nutrients, flavor and changing texture.

Fresh mushrooms...Elegant, enigmatic, alluring, adaptable...anything but ordinary. The distinctive earthy flavor of fresh mushrooms partners perfectly with a multitude of other foods and flavors.

In Season: Spring

Recipes

Nectarine, White Flesh

Juicy white nectarines have higher levels of dietary fibers than their orange relatives.

Onion

In the same family as garlic, white onions are high in Iron, promotes healthy gums, and is an...">Vitamin C and contain quercitin. The oil found in onions can even help treat some cases of skin cancer.

Recipes

White Potato

Packed with minerals such as Niacin" title="A member of the B-vitamin family. Niacin, via its metabolites, is involved in a wide range of biological processes, including...">Niacin, Iron" title="A necessary mineral for the proper function of hemoglobin, the protein in red blood cells that carries oxygen. It is...">Iron, Magnesium" title="An essential mineral in human nutrition with a wide range of biological functions. Magnesium is involved in over 300 metabolic...">Magnesium and some Zinc" title="Vital for growth and development, sexual maturation and reproduction, dark vision adaptation, olfactory and gustatory activity, insulin storage and release...">Zinc, potatoes are a good source of Riboflavin), B6 (pyridoxine), and Pantothenic Acidstrengthen the immune system and may play a role in fighting the early...">Vitamin B6 and dietary fiber. They\’re also high in Potassium" title="Helps control the body's fluid balance, helps muscles contract, transmits nerve impulses and aids in heart and kidney function. Potassium...">Potassium and Iron, promotes healthy gums, and is an...">Vitamin C.

In Season

Matters of the heart are always important, but especially so during the month of February. Not only is there Valentine's Day to think about, February is also American Heart Month. This is a good time to evaluate your food choices and the impact they may have on your heart. Fresh, in season fruits and vegetables are among the best choices you can make for your heart health.